The document discusses the essential macronutrients and micronutrients that the human body needs. It covers carbohydrates, lipids, proteins, vitamins, minerals, and water. For each, it provides a brief explanation of why they are needed, examples of different types, and common food sources where they can be found. The document emphasizes that these nutrients are necessary to provide energy for the body, build and repair tissues, regulate chemical processes, and carry out important functions.

2. CARBOHYDRATES
WHY DO WE NEED THEM?
•we need them because they are the body´s main source of
energy
DIFFERENT TYPES
•simple carbohydrates:glucose and sacarose,they are bad
•complex:starch(almidon) and cellulose
FOODS IN WHICH YOU FIND THEM:
•simple:fruits,juices,milk,candy,cocacola jelly…
•complex:whole grain breads and cereals,pasta,vegetables,rice
and legumes

3. LIPIDS
WHY DO WE NEED THEM?
•we need they because they give energy we need them to make sexual
hormones,they act as insulator,they protect organs,they are important to have a
nice skin and hair
DIFFERENT TYPES:
•saturated fats:cholesterol(solid at room temperature)
•unsaturated fats:they are good (liquid at room temperature)good cholesterol
protect us from heart atack
FOODS IN WHICH YOU FIND THEM:
•saturated:bacon,red meet,palm and coconut,oil buttter,milk,cheese…
•unsaturated:olive oil,sunflower oil,nuts,fish oils,blue fish

4. PROTEINS
WHY DO WE NEED THEM?
•they are made of 20 aminoacids 9 are esential they provides
enenergy and help to build,mantainin,and repair body tissues
DIFFERENT TYPES
•complete:contain all 9 essential amino acid
•incomplet:lack one or more of the essential amino acids
FOODS IN WHICH YOU FIND THEM:
•complete:meat fish and eggs
•incomplet:legumes and nuts

5. VITAMINS
WHY DO YOU NEED THEM?
•they help to regulate many chemical process,there are 13 different vitamines
DIFFERENT TYPES AND FOOD IN WHICH YOU FIND THEM
fat soluble vitamins:
•A:helps skin and hair,acts in night vision,it is found in leafy vegetables,carrots..
•D:helps use calcium and phosphorous,it is found in milk,eggs
•E.helps form red blood cells,muscles,and other tissues,it is found in
breads,butter...
•K:helps blood to clot,it is found in vegetables and cabbage

6. MINERALS
WHY DO YOU NEED THEM?
•they are sustances that carry out very important functions in the body.they
are all elements from the periodic table
DIFFERENT TYPES AND FOODS IN WHICH YOU FIND THEM:
•calcio:it is good for bones and teeth,help heart,nerve and muscles,leads to
osteoporosis,it is found in milk,cheeese,green leafy vegetables
•sodium:helps transmit nerve impulses influences muscle contraction an
relaxion,it is found in processed food,salt,natural source
•iron:helps make hemoglobin in red blood,helps cells use oxygen,it is found in
red meat,egg yolk,dried beans and pears spinach,cereals,nuts

7. WATER
WHY DO WE NEED IT?
• carry nutrients to cells,regulates body temperature,disolves
minerals,vitamins,amino acids and another nutrients
• Hydration is one of the most underestimated factors with nutrition and athletic
performance. Endurance athletes are most susceptible to water loss and should.
These athletes must monitor appropriate water intake to combat dehydration
effects of high-intensity training.